When people are advised to follow a heart-healthy diet, there is often concern that meals will lose their flavor and enjoyment. Amanda Beaver, a registered dietitian at Houston Methodist, says this does not have to be the case. She offers several strategies for making heart-healthy eating both enjoyable and satisfying.
Beaver emphasizes focusing on what can be added to the diet rather than what must be eliminated. “The first thing people think of when they feel like they have to go on a heart-healthy diet is that they’re going to be eating only steamed vegetables, chicken breast and brown rice,” Beaver says. “And that’s absolutely not the case. The conversation is not ‘What can I take away?’ but ‘What can I add?'”
Increasing intake of fiber-rich foods such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds is recommended. These foods help improve cholesterol levels and blood pressure. According to a 2024 review in Hypertension, adults with high blood pressure should aim for more than 28 grams of dietary fiber per day for women and more than 38 grams per day for men; each additional five grams of fiber daily may reduce systolic blood pressure by nearly three millimeters of mercury.
Potassium is another nutrient that most Americans do not get enough of. The American Heart Association recommends 2,600 milligrams per day for women and 3,400 milligrams per day for men. Potassium helps lower blood pressure by removing sodium from the body through urine. Foods rich in potassium include melons, stone fruits like apricots or plums, squashes such as zucchini or pumpkin, leafy greens like spinach and Swiss chard, tomatoes, potatoes, bell peppers, salmon, and Greek yogurt.
Beaver also addresses concerns about fruit consumption due to sugar content: “We know that the sugar that comes from fruit isn’t something that we really need to worry about because fruits also have antioxidants, vitamins, minerals and fiber,” she says. “And when we look at big studies, people who eat fruit, even people with diabetes, tend to have better managed blood sugar levels.”
Plant-based proteins such as beans and lentils are highlighted as beneficial sources of protein as well as fiber and potassium. “Beans and lentils have eight or nine grams of protein per half-cup serving,” Amanda says. “They’re also rich in fiber and potassium which help lower LDL cholesterol and improve blood pressure.” She encourages incorporating both plant-based proteins and meat if desired: “You can incorporate a little of both into your diet,” she says. “It doesn’t have to be all or nothing.”
Salt intake remains an important consideration for heart health. Most Americans consume about 3,400 milligrams of sodium daily—well above the recommended limit of 2,300 milligrams set by the American Heart Association (and just 1,500 milligrams for those with high blood pressure). However, Beaver notes that most sodium comes from restaurant or packaged foods rather than home cooking: “Seventy percent of the salt Americans eat comes from restaurant foods prepared foods and packaged foods,” Beaver says. “The food we cook at home tends to not be the issue.” She suggests preparing more meals at home as an effective way to control sodium intake.
On fat consumption: “Not all fats are bad,” Beaver says. “Some of the healthiest diets in the world like the Mediterranean diet are high in fat but it’s mostly unsaturated fats from sources like olive oil and nuts.” For everyday cooking she recommends using oils high in monounsaturated fats such as olive oil or avocado oil.
Regarding added sugars—which contribute significantly to cardiovascular risk—Beaver advises reading labels carefully: “Major health organizations suggest we limit our added sugar intake,” she explains. Women should limit added sugars to no more than six teaspoons (25 grams) daily; men should keep it under nine teaspoons (36 grams). When baking at home she suggests experimenting with reducing sweeteners: “One thing we might be able to get away with depending on the recipe is reducing the sugar,” Beaver says.
To enhance flavor without excess salt or fat Beaver recommends using garlic onions herbs spices acid (such as lemon juice or vinegar) salt-free seasoning blends roasting or air frying vegetables instead of steaming them adjusting serving temperatures so flavors are more noticeable practicing mindful eating habits during meals—and even considering monosodium glutamate (MSG) in moderation since it contains less sodium than table salt.
“Eating for heart health doesn’t mean you have to give up the joy of food,” Beaver concludes. “Try to be open to new things,” she says. “Be open-minded and use techniques that can make food taste better maybe even better than what you were doing before you needed to focus on your heart health.”
